Comparing Nutrients in 5 ounces Tomatoes VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	3.23% 4.2g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	2.33% 1.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.68% 1.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.8% 0.38mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	5.98% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, 5.1 times more Vitamin C, 4.5 times more Vitamin E and 2.8 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.4 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Raw Ripe Red Tomatoes have 2.5 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.4 times more Copper, 2.6 times more Iron and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 6.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.